Written by Lori Bumbaco, MS, RDN, CSO, LDN, Oncology Dietitian
August is one of the best months of the year to enjoy fresh fruits and vegetables in Illinois. Farmers’ markets, home gardens, and grocery stores are filled with colorful produce that is not only delicious but also packed with nutrients and phytochemicals that support overall health.
Research consistently shows that diets rich in a variety of colorful fruits and vegetables are associated with a lower risk of several chronic diseases and may help support long-term health after cancer treatment. While no single food prevents cancer recurrence, eating a wide variety of plant foods is one of the cornerstones of the American Institute for Cancer Research (AICR) and American Cancer Society recommendations for cancer survivors.
Why “Eat the Rainbow”?
The vibrant colors in fruits and vegetables come from phytochemicals—natural plant compounds that help protect the plant and may also benefit our health.
Different colors provide different nutrients and protective compounds.
| Color | Examples | Key Nutrients & Phytochemicals | Health Benefits |
| Red | Tomatoes, watermelon, red peppers | Lycopene, vitamin C | Heart health, antioxidant protection |
| Orange | Peaches, carrots, cantaloupe | Beta-carotene | Healthy vision, immune support |
| Yellow | Summer squash, sweet corn | Lutein, zeaxanthin | Eye health |
| Green | Zucchini, green beans, broccoli, herbs | Folate, vitamin K, chlorophyll | Bone health, cell repair |
| Blue/Purple | Eggplant, blueberries, blackberries, plums | Anthocyanins | Brain and heart health, antioxidant activity |
| White | Mushrooms, onions, garlic | Allicin, quercetin | Immune function and heart health |
Depending on how many fruits and vegetables you currently eat, the goal is simply to eat more. As you create a habit of eating more, aim for at least 3–5 different colors each day. A colorful plate usually means we’re getting a wider variety of vitamins, minerals, fiber, and phytochemicals. That all adds up to increased cancer protection!
Late summer offers an abundance of fresh produce grown close to home. Below is a list of some of the local, flavorful options to look for.
Vegetables
- Tomatoes
- Bell peppers
- Sweet corn
- Zucchini
- Yellow squash
- Eggplant
- Green beans
- Cucumbers
- Onions
- Mushrooms (grown year-round in Illinois)
- Fresh herbs (basil, parsley, dill)
Fruits
- Peaches
- Nectarines
- Blueberries
- Blackberries
- Plums
- Early apples
- Melons
There are numerous ways that we benefit from purchasing produce in season. Typically, it will equate to lower costs, support for local farmers and communities, higher nutrient quality, and better flavor!
You might typically associate produce as a side dish. However, did you know that we can create satisfying meals that showcase fruits and vegetables as the main event? We can build meals around vegetables, such as a roasted vegetable and chickpea sheet pan dinner, a summer ratatouille with white beans, a rainbow vegetable stir-fry with edamame, stuffed bell peppers with lentils, grilled portobello mushrooms served over quinoa, or zucchini boats filled with beans and vegetables. When we add a plant protein like beans, lentils, tofu, or edamame and pair with a whole grain, it enhances nutrition and adds to satisfaction.
You may think of sweet treats only as desserts like ice cream or cookies, but seasonal fruit can shine, bringing both sweet flavor and nutrition to our plate. Grilled peaches with cinnamon and walnuts, baked plums with oats, warm blueberry compote over Greek yogurt, roasted pears with pecans, and cinnamon-baked apples are among the many options to consider. Cooking fruit caramelizes its natural sugars, enhancing its deliciousness.
Take-Home Message
Late summer in Illinois offers a colorful abundance of fruits and vegetables that can nourish both body and mind. For cancer protection, the goal isn’t to eat one perfect food—it’s to build a pattern of eating that emphasizes a variety of colorful plant foods, whole grains, legumes, and healthy fats. Whether you’re roasting zucchini and peppers, simmering a vegetable-rich ratatouille, or ending the day with grilled peaches and berries, every colorful bite contributes to a balanced, plant-forward eating pattern that supports overall health and well-being.